negative emotion---like stress, ang

negative emotion---like stress, anger, or frustration1. What was going through your mind as you were going through that negativity? Was your mind cluttered2 with thoughts? Or was it paralyzed, unable to think?
 
The next time you find yourself in the middle of a very stressful time, or you feel angry or frustrated3, stop. Yes, that's right, stop. Whatever you're doing, stop and sit for one minute. While you're sitting there, completely immerse yourself in the negative emotion.
 
Allow that emotion to consume you. Allow yourself one minute to truly feel that emotion. Don't cheat yourself here. Take the entire minute---but only one minute---to do nothing else but feel that emotion.
 
When the minute is over, ask yourself, "Am I wiling4 to keep holding on to this negative emotion as I go through the rest of the day?"
 
Once you've allowed yourself to be totally immersed in the emotion and really fell it, you will be surprised to find that the emotion clears rather quickly.
 
If you feel you need to hold on to the emotion for a little longer, that is OK. Allow yourself another minute to feel the emotion.
 
When you feel you've had enough of the emotion, ask yourself if you're willing to carry that negativity with you for the rest of the day. If not, take a deep breath. As you exhale5（呼气）, release all that negativity with your breath.
 
This exercise seems simple---almost too simple. But, it is very effective. By allowing that negative emotion the space to be truly felt, you are dealing6 with the emotion rather than stuffing it down and trying not to feel it. You are actually taking away the power of the emotion by giving it the space and attention it needs. When you immerse yourself in the emotion, and realize that it is only emotion, it loses its control. You can clear your head and proceed with your task.
 
Try it. Next time you're in the middle of a negative emotion, give yourself the space to feel the emotion and see what happens. Keep a piece of paper with you that says the following:
 
Stop. Immerse for one minute. Do I want to keep this negativity? Breath deep, exhale, release. Move on!
 
This will remind you of the steps to the process. Remember; take the time you need to really immerse yourself in the emotion. Then, when you feel you've felt it enough, release it---really let go of it. You will be surprised at how quickly you can move on from a negative situation and get to what you really want to do!

結果 (中文) 1:

消极的情绪，例如压力，愤怒或 frustration1。当你处于那种消极情绪你的思想什么?思想是你头脑 cluttered2 吗?还是陷于麻木，无法思考? 下次你发现自己处于非常紧张的时间，或者你感到愤怒或 frustrated3，停止。是的没错，停止。不管你做什么，停下来和地坐一分钟。当你坐在那里时，让自己完全沉浸在那种消极情绪。 让这种情绪吞噬你。允许你自己一分钟去真正地感受那种情绪。不要欺骗你自己。把整个分钟---但只有一分钟---什么都不要做，但感受那种情绪。 当分钟结束时，问问自己，"我是 wiling4 继续保持这种消极的情绪，我经过一天的休息? 一旦你允许自己完全沉浸在那种情绪当中并真切体会到它，你会惊奇地发现那种情绪很快消失。 如果你觉得你需要坚持一段时间，是 OK 的情感。允许你自己一分钟去感受那种情绪。 当你感觉你已经受够这种情绪时，问问自己，是否你愿意继续这种消极与您一天的休息。如果不是，做一次深呼吸。作为你的 exhale5(呼气)，释放所有的消极情绪与你的呼吸。 这个方法似乎很简单---简直太简单了。但是，它是非常有效。通过允许消极情绪的空间去真正感受，你是 dealing6 与情感，而不是压抑它和试图不去感知它。其实，你都带走的给它的空间和需要的注意的情感力量。当你沉浸在那种情绪，并意识到它是只情感时，它失去了其控制。你可以清除你的头，并着手你的任务。 试一试。下一次你处于消极情绪中，给自己的空间感受这情绪，看看会发生什么。一张纸跟你说以下内容: 停止。沉浸一分钟。我想要保持这种消极情绪吗?深吸气，呼气，释放。前进! 这会提醒你的过程的步骤。记住;花点的时间你需要让你沉浸在那种情绪。然后，当你感觉你已经感受够，释放它---真正想做的事情。你将会惊讶于如何快速可以从消极状况中走出来并得到你真正想做!

結果 (中文) 3:

的消极情绪，例如压力，愤怒或挫折。当你正在经历的消极情绪时，你的想法是什么？你的头脑是cluttered2思想？还是瘫痪了，无法思考？
 
下次你发现自己在一个非常紧张的状态时，或是你感到气愤或frustrated3，停止。是的，这是正确的，停止。无论你在做什么，停下来坐一分钟。当你坐在那里，让自己完全沉浸在那种消极的情绪。
 
让这种情绪吞噬你。给自己一分钟的时间去真正地感受那种情绪。不要欺骗自己。花整整一分钟的时间——但只有一分钟，什么都不要做，只是去感受那种情绪。
 
当一分钟结束时，问自己，“我wiling4保持这种消极的情绪度过我剩下的日子？”
 
一旦你允许自己完全沉浸在情绪当中并真切体会到它，你就会惊奇地发现那种情绪很快就消失了。
 
如果你觉得需要保持长一点的感情，那是好的。给自己一分钟的时间去体会它。
 
当你觉得你已经有足够的情绪，问自己，如果你愿意把你的消极情绪与你的休息的一天。如果没有，深呼吸。当你exhale5（呼气），随着呼吸释放你所有的消极情绪。
 
这个方法似乎很简单--几乎是太过简单。但是，它是非常有效的。通过允许负面情绪的空间被真实的感觉，你是dealing6这种情绪，而不是将其压制下去然后尽量不去感受它。你实际上是在给它的空间和关注它需要的情感的力量。当你沉浸在这种情绪中，意识到它只是一种情绪，就会失去它的控制。你可以清理头脑并继续你的工作。
 
试试。下一次你在消极情绪的中间，给自己空间去感受这种情绪，看看发生了什么。随身带着一张纸，然后说：
 
停止。沉浸一分钟。我想保持这种消极情绪吗？深吸气，呼气，释放。继续向前！
 
这会提醒你处理的步骤。记得吗花时间去真正沉浸在感情中。然后，当你觉得你已经够了，释放它---真的让它走吧。你会惊奇地发现，你能迅速从消极的情况中前进，并得到你真正想要做的！